Upward-Facing Dog
Urdhva Mukha Svanasana
Upward-Facing Dog (Urdhva Mukha Svanasana, meaning "upward-facing dog" in Sanskrit) is a full-body backbend that lifts everything except the hands and the tops of the feet off the mat, demanding active engagement from the arms, legs, and core simultaneously. It is a step beyond Cobra Pose in intensity and requires more spinal flexibility and upper body strength to practise with good alignment. In the Sun Salutation sequences of Ashtanga and Vinyasa yoga, it forms a key link in the chain of movements, following the low push-up of Chaturanga and flowing directly into Downward-Facing Dog. Practised well, it vigorously opens the chest and shoulders, tones the spine, and produces a noticeable lift in energy and mood.
Benefits
- Strengthens the spine, arms, and wrists
- Opens the chest, lungs, and shoulders fully
- Stimulates the abdominal organs
- Firms the glutes
- Improves posture
Step-by-Step Instructions
- 1
Lie on your belly with palms by the lower ribs, elbows close in.
- 2
Press firmly through your palms and straighten the arms fully.
- 3
Lift your torso AND your thighs completely off the mat.
- 4
Only the tops of your feet and your palms contact the floor.
- 5
Roll your shoulders back, opening the chest.
- 6
Look forward or slightly up, without crunching the neck.
- 7
Hold for 3–5 breaths.
Common Mistakes to Avoid
Keeping the thighs on the mat: this is Cobra, not Up Dog
Dropping the head back heavily: keep the neck long
Sinking into the lower back: engage the core
Modifications & Variations
Practice Cobra Pose as the preparatory variation
Reduce the arm extension if the lower back is sensitive
Safety Notes
⚠Back injury
⚠Wrist injury
⚠Pregnancy
